Oatmeal cookies are often touted as a heart-healthy treat thanks to their key ingredient – oats. Oats contain a type of soluble fiber called beta-glucan that has been shown to help reduce cholesterol levels when consumed regularly. This has led many to believe that oatmeal cookies may also help lower cholesterol. But are oatmeal cookies actually good for your cholesterol? Let’s take a closer look.
Do oatmeal cookies lower cholesterol?
The beta-glucan fiber found in oats has been extensively studied for its cholesterol-lowering effects. Beta-glucan binds to cholesterol in the digestive tract and prevents it from being absorbed into the bloodstream. Numerous studies have shown that eating 3-4 grams of oat beta-glucan per day can lower total and LDL “bad” cholesterol levels by 5-10% in people with normal or moderately elevated cholesterol levels.
However, it’s important to note that most of this research has focused specifically on oatmeal and oat bran, not oatmeal cookies. Oatmeal cookies typically contain 1 gram of oat beta-glucan per serving at most. So while they do provide some cholesterol-lowering oat fiber, you would likely need to eat 3-4 oatmeal cookies per day to get a therapeutic dose. Eating this many extra calories from cookies is not recommended for heart health.
Other factors that impact cholesterol benefits
Here are some other factors to consider when determining if oatmeal cookies are good for cholesterol:
- Added sugars – Most oatmeal cookie recipes call for generous amounts of added sugars like brown sugar, white sugar, honey, etc. These added sugars can counteract the benefits of the oat fiber.
- Fat content – Oatmeal cookies often get a good amount of fat from ingredients like butter, oil, eggs, and nuts. The type of fat matters, but a high fat content could result in excess calories.
- Portion size – To get 3-4 grams of oat beta-glucan, you’d need to eat 2-3 regular sized oatmeal cookies. Sticking to a single serving is best.
- Type of oats – Old fashioned and steel-cut oats contain more beta-glucan than quick oats. Cookies made with old fashioned oats may offer more fiber.
Healthier oatmeal cookie options
You can modify an oatmeal cookie recipe to make it healthier and potentially more effective for lowering cholesterol:
- Use old fashioned or steel-cut oats
- Limit added sugars
- Use healthy fats like avocado oil or nut butters
- Add nuts or seeds for extra fiber
- Bake cookies thinner to keep portions small
- Enjoy as part of a balanced, low-sugar diet
Trying out recipes for “healthy oatmeal cookies” is a good way to get the benefits of oats without excess sugar and fat.
Conclusion
While standard oatmeal cookies provide some soluble fiber, they are not the optimal way to lower cholesterol due to their high sugar and calorie content. A better approach is to enjoy oatmeal cookies occasionally as a treat while getting your daily oat fiber from heart-healthy foods like steel-cut oatmeal, oat bran, or high-fiber oatmeal cereal. Focusing on whole oat sources of beta-glucan fiber, while keeping an eye on portion sizes of oatmeal cookies, is your best bet for getting the cholesterol-lowering benefits of oats.
Frequently Asked Questions
How much oat fiber do you need to lower cholesterol?
The recommended daily amount of oat fiber to lower cholesterol is 3-4 grams. Most research showing a cholesterol-lowering effect used amounts in this range.
Do all types of oats lower cholesterol equally?
No, some types of oats are better sources of cholesterol-lowering beta-glucan fiber. Old fashioned and steel-cut oats contain higher amounts of beta-glucan compared to quick oats and instant oatmeal.
Can oatmeal cookies fit into a cholesterol-friendly diet?
Yes, oatmeal cookies can be part of a diet aimed at reducing cholesterol when eaten in moderation. Focus on healthier recipes with minimal added sugars, and limit yourself to one or two small cookies at a time.
Should you eat oatmeal cookies if you are on cholesterol medication?
It’s fine to eat oatmeal cookies in moderation if you are taking cholesterol-lowering medication, like statins. Just be sure to continue following the diet and lifestyle plan you’ve established with your healthcare provider and use oatmeal cookies as an occasional treat.
Are oatmeal raisin cookies better for cholesterol than chocolate chip?
Oatmeal raisin likely has a slight edge due to containing raisins, which are a source of additional soluble fiber. But the overall differences are small. More important is minimizing added sugars and saturated fats and controlling portion sizes of all types of oatmeal cookies.
Nutrition Information for Popular Oatmeal Cookie Brands
Here is a look at the nutrition facts for some popular pre-made oatmeal cookie brands (for 1 cookie):
| Brand | Calories | Total Fat | Carbs | Protein | Fiber |
|---|---|---|---|---|---|
| Nabisco Reduced Fat Oatmeal | 110 | 4.5g | 16g | 1g | 1g |
| Quaker Chewy Oatmeal Chocolate Chip | 140 | 5g | 20g | 2g | 1g |
| Kashi Oatmeal Dark Chocolate | 140 | 5g | 21g | 2g | 2g |
| Nature’s Path Organic Oatmeal Raisin | 110 | 3g | 20g | 2g | 2g |
As you can see, calories, sugar, and fat content varies widely between brands and flavors. Check the nutrition label and ingredients list when purchasing oatmeal cookies to help find the healthiest option.
Tips for Incorporating Oatmeal Cookies Into a Cholesterol-Friendly Diet
Enjoying the occasional oatmeal cookie while managing your cholesterol is totally possible with the right approach. Here are some helpful tips:
- Stick to just 1-2 cookies at a time and consider splitting them with someone.
- Pay attention to serving sizes – don’t overindulge just because a cookie is made with oats.
- Choose recipes that are lower in added sugars.
- Substitute olive oil or avocado oil for butter to reduce saturated fats.
- Fill up on fruits, vegetables and whole grains at meals to help control hunger and cravings.
- Save cookies for after meals instead of as a substitute breakfast or snack.
- Stay active with regular exercise to help burn extra calories.
- Treat oatmeal cookies as an occasional dessert, not something to eat daily.
Being mindful of portions, ingredients, timing, and frequency is key to balancing oatmeal cookies with your cholesterol goals.
The Bottom Line
Oatmeal cookies made with oat fiber may provide a small benefit to cholesterol levels. However, most standard recipes contain too much added sugar and excess calories to be considered optimal for cholesterol control.
A healthier approach is to focus first on eating more whole, minimally processed sources of oats. Then if you want to indulge in an oatmeal cookie, choose recipes with less sugar and healthier fats, and be very mindful of portion sizes. Oatmeal cookies can be enjoyed occasionally as part of an overall cholesterol-friendly lifestyle.